1 April 2009

Reader Megan sent me an awesome-looking recipe for a black bean-based salad. I love beans. They’re a great source of (vegetarian) protein, have some fiber, and are—needless to say—very filling.

Rice and Black Bean Salad
serves 4-6 as a side dish

You’ll need:

• 1 tbsp chili powder
• 2 tsp cumin
• juice of 1 large lemon
• 1 tbsp olive oil
• 2 cups cooked rice (use brown if you can!)
• 1 15-ounce can less sodium black beans
• 1 cup frozen sweet corn, thawed
• 1 jalapeno or Serrano pepper, finely chopped
• 1/4 cup freshly chopped cilantro

Preparation:

Combine chili powder, cumin, lemon, and olive oil. In a separate medium bowl, combine rice, corn, black beans, jalapeno, and cilantro. Pour dressing over rice and bean mixture and toss.

Per serving (if for 4 people): calories 270, fat 5g (sat. .8g), carbohydrate 47.9g, fiber 8.8g, protein 8.4g

Megan says she uses Trader Joe’s frozen brown rice packets and adds onions and multicolored bell peppers (good idea). I’d say use black beans with NO sodium added if possible and just add a little salt & pepper at the end if you think it needs some.